Vithet Prorami- Java 4 Dita 6

Warm up exercises

Do 4 minutes of jumping rope before starting the exercises divided in 40 seconds sections (slowly for 10 seconds, as fast as you can for 10 seconds, 10 with each foot)

Superset 1 - Exercise 1

Superset – 3 sete

- Sitting in a squat position with feet slightly more wide than shoulder width apart, jump four times forward and then four times backwards. A total of 20 jumps.

Move on to the next exercise without taking a break.

Superset 2 - Exercise 2

With feet open wider than shoulder width apart, one of them positioned in the front while the other is turned sideways as in the video. Hold two dumbbells in your hands. 12 reps with each foot.

Superset 2 - Ushtrimi 3

3 sets - 15 reps

We place the slingshot under the knees, while holding it on both sides with our hands. Bend forward with knees slightly bent, then bring your body sideways contracting the buttocks as much as possible.

Superset 2 - Exercise 4

- Superset - 3 sets

- Starting position is standing straight, feet slightly apart. Bring one foot behind, the knee is positioned close to the floor (but not touching it). Go back to starting position and outstretch your leg sideways. This will be called a rep. We will do 12 reps with each foot.

Move on to the next exercise without taking a break.

Exercise 5

- Sit in the lunges position while holding two dumbbells in hands. Start standing up little by little making some pauses during the alignment. 15 repetitions each leg.

Exercise 6

3 sets - 12 reps one foot, 12 reps the other foot

Tie a long sling to a firm place that does not move. We place the rope on one leg and move it as far to the left as possible, sitting as deep as possible in the sumo squat position. Return to the starting position with the legs shoulder-width apart. In our hands we carry a weight.

Exercise 7

3 sets - 12 reps one foot, 12 legs the other

Put the slingshot under a static object which should be heavy and hardly movable. Step on the slingshot with one foot (the foot should also be positioned in the front), and hold the other leg behind, slightly bent. Grab the strap with both hands and pull it towards your body. Contract the buttocks as much as possible, leaning forward. 12 reps with each foot.

Exercise 8

3 sets - 10 reps

The starting position is standing straight, with feet shoulder-width apart. The slingshot is placed under the legs and on the shoulders (as in the video). Hold it with your hands at chest level. First bend forward at 90 degrees, but try bending the knees just a little bit. Contract the buttocks while sitting in a squat position. Stand up again at starting position. This will be called a rep. In total we will do 10 reps.

 
Exercise 9

3 sets - 15 reps

Position your feet slightly wider than shoulder width apart while toes are pointing outwards. Hold a dumbbell in your hands, then sit in the sumo squat position by jumping.

Streching